Day 10 - Healthy Habit Accountability Challenge

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💥💥 For the next two weeks, I am sharing one #healthyhabit to practice and keep ourselves accountable to being our best selves every day during self-isolation due to COVID-19 💥💥

If you're just joining us you can catch up and review all the previous days.


DAY 10- Prepare and Rehearse Your Script


Today's #HealthyHabitAccountabilityChallenge is on preparing and rehearsing your "script." Your script or lifestyle manifesto is a lifeline that you can anchor yourself to when challenging conversations and awkward situations anyone who is on a #lifestyle change program is bound to face.


You know, the social pressures and questions that arise from trying to eat better and be healthier.


I’ve personally experienced it while changing my behaviors, and this is a definite source of frustration for my clients.


When family, friends and loved ones


  • comment on how different or reduced the proportions they when eating

  • questioning why they aren't drinking as much soda, wine or beer as they used to

  • wonder why you no longer engage in shaming humor while engaging in harmful behavior

  • ant to try and keep you the same, or tell you all about all the reasons why they can’t lose weight


If you hadn’t prepared and rehearsed your script, then all too often, YOU’RE the one experiencing


  • Anxiety

  • Guilt

  • Shame

  • Avoidance

  • Defensiveness

  • Anger


And all of these emotions increase your stress!


Pre #shelterinplace due to #COVID19, the weekends often became the #primetime for these scenarios to happen.


But no matter where you are on your journey, and the time when you implement a #habitchange strategy, I strongly encourage you to act on my advice and prepare your script.


If you #KnowYourWhy and are living your #CoreValues, this is easy. Write it out and memorize it.

Mine goes a little something like this:


I eat the way I eat because I recognized that I was hurting myself, and my body was telling me to stop. I wasn’t listening and got tired of feeling sick all the time. So I decided to live my life according to my core values.


I’m not on a “diet” – I eat until I’m 80% full, and build my plate with nutrient-dense protein, carbohydrates, and healthy fats to maintain strength, energy, activity levels, and healthy body weight. I aim for well-balanced nutrition. No, I don’t eat “perfect" all the time, because life habits, but I've learned how to better navigate situations to make healthier choices, and I do my best to eat real food. That means fresh and home-cooked when possible, I choose nutrient-dense food, with lots of naturally occurring vitamins and minerals, over foods that have more calories but less nutrition. And food quality is essential – I’m careful about where my meat, seafood, and eggs come from, and buy organic, local produce as often as possible.


My goal is to promote and maintain healthy metabolism and reduce inflammation. When I eat like this, I notice that my body composition, energy levels, sleep quality, mental attitude and quality of life improve. Now that I've made these new habits I’m happier, and I no longer engage in restrictions or binges. I rarely have sugar cravings, and the best part is that I’ve reestablished a healthy relationship with food. I know that by making these changes, I’m reducing the risks of lifestyle diseases and conditions, like diabetes, heart attack, stroke, and autoimmune disorders.


Talk about vulnerability! Whew!


Now it's your turn!


Think about the questions people might ask, the key elements to address, things you might leave out to simplify it, or how you can expand it if you sense that you’re connecting with someone else and might be able to encourage them to change.


Questions? Need help? Want to talk? Reach out. I'd love to connect and hear from you. Remember, we're in this together. I'm here to help.


You can follow Coach Deb on Facebook, Twitterand LinkedIn, or subscribe to her YouTube, or Instagram pages.

Stock Photo Credit: Shutterstock.com Head Photo Credit: Melissa Thome Photography

Author: Deb Preachuk, BRS, BPE, CF-L1, Pn-1, is a Comprehensive Certified STOTT Pilates Instructor, Level 2 Foundation Training Instructor, TBMM Corrective Exercise & Posture Alignment Specialist, and the founder/owner of Pain Free Posture MN

In addition to running PainFree Posture MN, Deb is a Fitness Coach at Orangetheory Fitness and teaches regularly at the Apple Valley, MN location.

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